Weight Loss Resolutions You Shouldn't Make
ABSTRACT
This article provides insightful revisions to common weight loss resolutions that are often unrealistic and set individuals up for failure. It highlights the importance of setting achievable goals, making smarter choices when dining out, and measuring progress sensibly. Expert advice from personal trainers and registered dietitians emphasizes the need for sustainable, healthy practices, including focusing on small changes, eating balanced meals, and committing to a well-planned workout routine. The article encourages readers to approach weight loss with a realistic and holistic mindset, ultimately promoting long-term success and overall well-being.
KEYWORDS:
Weight loss resolutions
New Year's resolutions
Realistic weight loss goals
Healthy dining out tips
Measuring weight loss progress
Sustainable weight loss
Balanced calorie intake
Effective breakfast for weight loss
Fitness resolutions
Efficient workout routines
Avoiding exercise burnout
Interval training for weight loss
Setting achievable fitness goals
Weight loss advice from experts
Long-term weight loss success
Change with a personal trainer starts right now! / Photo: Elina Fairytale
Are your New Year’s resolutions already setting you up for failure? Check out these rewrites to set you up for weight loss success (from the MSN article “13 Weight Loss Resolutions You Shouldn't Make.”).
"I WANT TO LOSE 20 POUNDS"
"Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution," says Amidor.
Revised resolution: Lose 1 pound per week.
"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," suggests Amidor. "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."
Personal Trainer Wisdom: Big, drastic changes can be overwhelming and tiring. Test the effect of small changes 1 lb at a time. Also, don’t forget that losing 1-2 lbs weekly is most sustainable. Not fast enough? It isn’t your biological choice. Time for acceptance. With this trend, do you have 52-104 lbs to lose anyway? Most likely not. Be patient and do this right.
"I'M GOING TO STOP EATING AT RESTAURANTS"
“Nixing a night out with friends for the sake of your diet is no way to live,” says Amidor. “You'll only wind up frustrated and will be more likely to fall off the wagon.”
Revised resolution: Order smarter at restaurants.
"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests Amidor. In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed," says Amidor.
Personal Trainer Wisdom: I don’t wholly agree with this suggestion. I’ve seen many people build a first-course habit at all costs (this time a salad, next fried calamari). To minimize starvation, eat a small balanced meal (10 almonds AND an apple) 1-2 hours before dinner instead and stick to a mindful entrée at the restaurant.
"I'M GOING TO WEIGH MYSELF EVERY MORNING"
"Daily weigh-ins are not an accurate gauge of progress," says Tanya Zuckerbrot, a registered dietitian based in New York City and founder of the F-Factor Diet. Water retention and hormones can mean as much as a two-pound swing in as little as a day. Plus, if your weight-loss plan involves strength training (and it should!), you may even gain weight from increased muscle weight while still losing fat and inches.
Revised resolution: Measure weight loss in inches, not pounds.
“When you feel your pants getting looser as the weeks go by, you'll know you're slimming down,” says Zuckerbrot.
Personal Trainer Wisdom: While checking the scale may give you an overall indication of your weight loss trend, the minor day-to-day fluctuations may be caused by a number of the aforementioned factors. Don’t sacrifice your sanity; save the scale for a monthly check-in.
"I'M GOING TO EAT 900 CALORIES A DAY UNTIL I LOSE THE WEIGHT"
Sure, severely restricting your calorie intake will spur weight loss, but you'll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). "This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight," says Amidor.
Revised resolution: Develop a healthy eating plan with an RD.
If you're unsure how to lose weight the healthy way, consider making an appointment with a dietitian. "Many RDs now take insurance, so don't be afraid to ask if yours is accepted," says Amidor. The Academy of Nutrition and Dietetics has a registered dietitian referral service that allows you to search a database of practitioners across the nation.
Personal Trainer Wisdom: Repeat this mantra: “You don’t need to create a deficit to lose weight, you don’t need to create a deficit to lose weight, ….” Your body is an effective and efficient machine that operates optimally when fueled and appropriately repaired. Most commonly, the average (sedentary) person only needs 1300-1700 calories daily. Trust your body. When you live in line with your set metabolism for a given point, your body will lose the weight for you.
"I'M GOING TO CUT CALORIES BY SKIPPING BREAKFAST"
Research shows that foregoing a morning meal will put you on the fast track to weight gain, not a loss. In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day.
Revised resolution: Eat a protein-packed breakfast every morning.
“Eating a filling breakfast lessens the chances of bingeing on junk later in the day,” says Zuckerbrot. "Pair lean proteins with high fiber, complex carbs….to keep hunger at bay and ward off craving all day long."
Personal Trainer Wisdom: Eat a protein-packed ________ is soooooooo 2005. You’re better than this! My revised resolution: Eat a nutrient-packed breakfast of vitamins, fiber, fat, and protein every morning.
"I'M GOING TO GET MORE EXERCISE"
"This resolution isn't specific enough to be successful," says Jim White, a personal trainer and registered dietitian in Virginia Beach, Va.
Revised resolution: Commit to a set number of weekly workouts.
Fitness newbies should start with one weekly workout that combines cardio and weight training, like a body sculpting class or a session with a trainer. After three weeks, build up to two weekly workouts, and over time aim for five workouts a week. Progressing slowly wards off injury and excessive soreness that may prevent or deter you from sticking to your exercise program.
Personal Trainer Wisdom: The more general your approach, the more general your results. Create a business plan for your fitness. What is your mission? What results do you expect? What do you need to do? What do you want to do? What progression is realistic for you?
"I'M GOING TO THE GYM FOR TWO HOURS EVERY DAY"
“Working out two hours a day is not only boring, but it can also cause injury in newbies who aren't used to being physically active,” warns White.
Revised resolution: Do efficient workouts.
“Trade in long sweat sessions for high intensity, 30-minute interval workouts—you won't burn out as quickly and you'll actually torch more calories than doing long, drawn-out workouts," says White. Plus, researchers from the University of Western Australia found that interval training helps suppress post-workout appetite, further accelerating weight loss.
Personal Trainer Wisdom: In our society, we have latched on to the idea that everything should be scheduled for an hour. Have you ever wondered why? You might be surprised by what you achieve in half of the time (especially when you plan and move with intent).
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
